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    Pancake Nutrition and health benefits

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    Pancake is a flat cake which is thin and round and made from starch based batter containing milk, eggs, butter and cooked on griddle or frying pan with butter or oil. Evidence shows that pancakes are earliest and most widespread cereal food consumed in prehistoric societies. The shape and structure of pancake varies worldwide. In North America, leavening agent is used to create thick fluffy pancake. A crepe is a thin Breton pancake of French origin is cooked on one or both sides in special pan to obtain lacelike network of fine bubbles. Palacinke is a well-known variety, a thin moist pancake which is fried on both sides or filled with jam, cream, cheese, ground walnuts and chocolate but sweet or savory fillings could be used. Pancake develops a tart flavor when buttermilk is used in addition to milk.

    Health Benefits of Pancakes

    1. Sodium and sugar

    Pancakes possess both sweet and savory taste. The sweetness comes with an addition of granulated sugar in the recipe. The serving of pancakes provides 4.3 g of sugar but an addition of maple sugar on pancakes offers more. It is recommended to intake sugar to less than 10 percent of daily calories. Fresh fruits are used to sweeten pancakes rather than using syrup to maintain the intake of sugar low. Salt added in pancake batter offers 308 milligrams of sodium per serving.

    1. Vitamins and minerals

    Pancakes offers phosphorus and calcium meeting 20% and 18% of daily recommended intake respectively. It makes pancakes better option for promoting bone strength and the ability of the body to create RNA and DNA. It serves about 12 percent of iodine and riboflavin which is required for each day. One should take smaller quantities of thiamin, vitamin C, niacin, vitamin B6, magnesium, vitamin B12, copper, zinc and iron.

    1. Source of energy

    A plate of pancakes offer ample amount of carbs. Since carbohydrates are the source of fuel for the body. The serving of buttermilk pancakes offers 38 grams of total carbohydrates and the same serving of whole wheat pancakes offer 30 grams. Whole wheat pancakes are opted for providing fuel to active lifestyle. It also stabilizes blood sugar so one feels energized after eating.

    1. Iron content

    A whole wheat pancakes offer 3 milligrams of iron which is 16 and 38 percent of the iron required daily that depends on age and sex. Buttermilk pancakes offer 2 milligrams of iron. Iron has a crucial role in oxygenating tissues so it could form fuel required. Iron is required for immune functioning so the diet rich with iron helps to combat diseases.

    1. Strong bones

    Pancakes are a good source of calcium. The serving size of whole wheat pancakes offers 250 milligrams of calcium i.e. one quarter of daily requirement for calcium. Buttermilk pancakes offer 180 milligrams referring 18 percent of daily needs. Moreover, calcium is beneficial for muscle and nerve functions which help to control blood pressure.

    How to make pancakes?

    Ingredients:

    • 135g / 4¾ oz plain flour
    • ½ tsp salt
    • 1 tsp baking powder
    • 2 tbsp caster sugar
    • 1 large egg, lightly beaten
    • 130ml / 4½ fl oz milk
    • 2 tbsp melted butter or olive oil

    To serve

    Method

    1. Put the flour, salt, baking powder and caster sugar into a large bowl. In other bowl, lightly whisk together the milk and egg, then whisk in melted butter.
    2. Add milk mixture to the flour mixture and with the use of fork, beat till smooth batter is obtained. Let the batter remain for few minutes.
    3. Heat a pancake pan over medium heat and add a knob of butter. When melted, add batter. Wait till the top of the pancake starts to bubble, then turn it over and cook both sides till it becomes golden brown and pancake has risen to about 1 cm thick.
    4. Repeat till all the batter is used up. Keep the pancakes warm (in a low oven) but taste best fresh out the pan.
    5. Serve with lashings of real maple syrup and extra butter, if like.

    Other facts

    • Pancakes are flat food item which is made by frying batter and variations could be made with dough mixture.
    • Pancakes consist of other grain or wheat with eggs, milk and also butter, sugar and flavor like vanilla.
    • Pancakes are consumed with honey, ice cream, maple syrup, cream, jam, sugar, lemon juice, fruit pieces and meat.

    References:

    https://www.bbc.com/food/recipes/fluffyamericanpancak_74828

    https://thestayathomechef.com/pancake-recipe/

    https://www.historic-uk.com/CultureUK/Pancake-Day/

    https://www.livestrong.com/article/400517-are-pancakes-healthy/

    https://healthyeating.sfgate.com/benefits-pancakes-3125.html

     

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    Pancake Quick Facts
    Name: Pancake
    Shapes Flat, thin
    Calories 86 Kcal./cup
    Major nutrients Sodium (11.13%)
    Total Fat (10.54%)
    Selenium (10.36%)
    Phosphorus (8.57%)
    Iron (8.50%)
    Name Pancake
    Common/English Name Hotcake, griddlecake or flapjack
    Type Batter
    Shape Flat, thin
    Ingredients Eggs, flour and milk
    Major Nutritions Sodium, Na 167 mg (11.13%)
    Total Fat (lipid) 3.69 g (10.54%)
    Selenium, Se 5.7 µg (10.36%)
    Phosphorus, P 60 mg (8.57%)
    Iron, Fe 0.68 mg (8.50%)
    Calcium, Ca 83 mg (8.30%)
    Carbohydrate 10.75 g (8.27%)
    Vitamin B2 (Riboflavin) 0.107 mg (8.23%)
    Tryptophan 0.03 g (6.82%)
    Isoleucine 0.113 g (6.76%)
    Calories in 1 pancake (4″ dia), 38 g 86 Kcal.
    Nutritional value of  Pancakes, plain, prepared from recipe
    Serving Size:1 pancake (4″ dia), 38 g

    Calories 86 Kcal. Calories from Fat 33.21 Kcal.

     

    Proximity Amount % DV
    Water 20.1 g N/D
    Energy 86 Kcal N/D
    Energy 361 kJ N/D
    Protein 2.43 g 4.86%
    Total Fat (lipid) 3.69 g 10.54%
    Ash 0.99 g N/D
    Carbohydrate 10.75 g 8.27%

     
    Minerals Amount % DV
    Calcium, Ca 83 mg 8.30%
    Iron, Fe 0.68 mg 8.50%
    Magnesium, Mg 6 mg 1.43%
    Phosphorus, P 60 mg 8.57%
    Potassium, K 50 mg 1.06%
    Sodium, Na 167 mg 11.13%
    Zinc, Zn 0.21 mg 1.91%
    Copper, Cu 0.019 mg 2.11%
    Manganese, Mn 0.076 mg 3.30%
    Selenium, Se 5.7 µg 10.36%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.076 mg 6.33%
    Vitamin B2 (Riboflavin) 0.107 mg 8.23%
    Vitamin B3 (Niacin) 0.595 mg 3.72%
    Vitamin B5 (Pantothenic acid) 0.154 mg 3.08%
    Vitamin B6 (Pyridoxine) 0.017 mg 1.31%
    Vitamin B9 (Folate) 14 µg 3.50%
    Folic Acid 10 µg N/D
    Folate, food 5 µg N/D
    Folate, DEF 21 µg N/D
    Choline 0.08 mg 0.01%
    Vitamin C (Ascorbic acid) 0.1 mg 0.11%
    Fat soluble Vitamins
    Vitamin A, RAE 21 µg 3.00%
    Vitamin A, IU 74 IU N/D
    Retinol 20 µg N/D

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.806 g N/D
    4:00 0.014 g N/D
    Caproic acid 6:00 (hexanoic acid) 0.008 g N/D
    Caprylic acid 8:00 (octanoic acid)  0.005 g N/D
    capric acid 10:00 (decanoic acid) 0.011 g N/D
    Lauric acid (dodecanoic acid) 12:00 0.012 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.046 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.515 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.193 g N/D
    Fatty acids, total monounsaturated 0.94 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.03 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.902 g N/D
    Gadoleic acid 20:1 (eicosenoic acid) 0.007 g N/D
    Fatty acids, total polyunsaturated 1.69 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 1.487 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.194 g N/D
    Arachidonic acid 20:4 (Eicosatetraenoic acid) 0.007 g N/D
    22:6 n-3 (DHA) 0.002 g N/D
    Cholesterol 22 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.03 g 6.82%
    Threonine 0.09 g 5.11%
    Isoleucine 0.113 g 6.76%
    Leucine 0.195 g 5.28%
    Lysine 0.122 g 3.65%
    Methionine 0.056 g N/D
    Cystine 0.044 g N/D
    Phenylalanine 0.121 g N/D
    Tyrosine 0.091 g N/D
    Valine 0.127 g 6.01%
    Arginine 0.106 g N/D
    Histidine 0.058 g 4.71%
    Alanine 0.093 g N/D
    Aspartic acid 0.16 g N/D
    Glutamic acid 0.597 g N/D
    Glycine 0.075 g N/D
    Proline 0.219 g N/D
    Serine 0.138 g N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.